Personal & Gym Blog

⚡ Key Principles
• Calories: Slight calorie deficit for fat loss, but with enough protein for muscle gain.
• Protein: Target ~1.6–2g/kg body weight (≈ 150–170g/day for you).
• Carbs: Complex carbs (oats, roti, rice, dal) timed around workouts.
• Fats: Healthy fats (nuts, seeds, ghee, olive oil) in moderation.
• Supplements: Whey protein, creatine (if possible), omega-3 (flaxseed/chia if veg).

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🥗 7-Day Veg Diet Plan (Fat Loss + Muscle Gain)

Day 1
• Pre-workout (4:30 AM): 1 banana + black coffee/green tea
• Post-workout (8:00 AM): Whey protein + 5 soaked almonds
• Breakfast (9:00 AM): Oats with milk, chia seeds, 1 apple
• Lunch (1:00 PM): 2 multigrain rotis + dal + paneer bhurji + salad
• Snack (4:00 PM): Roasted chana + green tea
• Dinner (8:00 PM): Quinoa/ brown rice + rajma + stir-fry veggies
• Before bed: 1 glass warm turmeric milk (low-fat)

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Day 2
• Pre-workout: 2 dates + black coffee
• Post-workout: Whey protein + 1 banana
• Breakfast: Besan chilla + curd + mint chutney
• Lunch: 2 rotis + chole + cucumber salad
• Snack: Sprouts chaat with onion, tomato, lemon
• Dinner: Soya chunks curry + 2 rotis + salad
• Before bed: Handful walnuts

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Day 3
• Pre-workout: 1 banana + green tea
• Post-workout: Whey + handful soaked raisins
• Breakfast: Vegetable poha + curd
• Lunch: Paneer curry + 2 rotis + dal + salad
• Snack: Protein smoothie (whey + oats + peanut butter + water)
• Dinner: Brown rice + dal tadka + mixed veggies
• Before bed: 1 glass low-fat milk

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Day 4
• Pre-workout: 1 date + green tea
• Post-workout: Whey + 4 soaked almonds
• Breakfast: Idli + sambar + coconut chutney
• Lunch: Rajma + 2 rotis + salad
• Snack: Roasted makhana + green tea
• Dinner: Soya + paneer curry + stir-fried veggies
• Before bed: Flaxseed water

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Day 5
• Pre-workout: Banana + black coffee
• Post-workout: Whey protein + 1 apple
• Breakfast: Vegetable upma + curd
• Lunch: Palak paneer + 2 rotis + dal
• Snack: Hummus + carrot/cucumber sticks
• Dinner: Quinoa + dal + veggie stir-fry
• Before bed: 5 almonds

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Day 6
• Pre-workout: 1 date + green tea
• Post-workout: Whey protein + soaked raisins
• Breakfast: Oats + milk + chia seeds + apple
• Lunch: Soya chunks curry + 2 rotis + salad
• Snack: Moong sprouts + lemon + onion
• Dinner: Brown rice + dal + paneer bhurji
• Before bed: Warm turmeric milk

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Day 7
• Pre-workout: 1 banana + black coffee
• Post-workout: Whey + handful almonds
• Breakfast: Besan chilla + curd
• Lunch: Mixed veg curry + 2 rotis + dal
• Snack: Roasted chana + green tea
• Dinner: Soya + paneer curry + salad
• Before bed: Handful walnuts

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✅ This plan keeps high protein (~150–160g/day), moderate carbs (for workout fuel), and healthy fats.
✅ It also rotates food variety so you won’t get bored.
✅ Water: 3–4 L/day
✅ Cheat meal: Only once a week, but keep it moderate.

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Do you want me to also calculate approx calories + protein for each day so you can track macros, or should I just keep it meal-wise?

4 months ago | [YT] | 3